April 2021

UPPER BODY 3 rounds:No rest between exercises.10 Dumbbell Bench Press 8 Tempo Dumbbell Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.10 Bent Dumbbell Row 8 Tempo Dumbbell Rear Delt Fly (:04 ecc)(alternate rounds with a partner) 3 rounds:No rest between exercises.10 Machine Dip8 Tempo Triceps Extension (:04 ecc)(alternate rounds with a […]

CROSSFIT For load:Deadlift 3-3-3-3-3(make consistent increases) With a partner for time:100 Kettlebell Swing 53/3570 Burpee30 Wall Walk70 Burpee100 Kettlebell Swing_______________________________ COMPETITOR Romanian Deadlift2×5(M) 3×3(MH) For Load:Weighted Narrow Pull-ups 5-3-3-1-1-1(make consistent increases) 4 rounds for load:12 Pullover10 Seated Row(alternate rounds with partner) 3 rounds:AMRAP 3:0021 Double Under3 Bar Muscle-up(rest 1:00 between AMRAP’s)_______________________________ WEIGHTLIFTING Clean from blocks

CROSSFIT Skill work: (10 min)Beat SwingHanging Leg LeverStrict Toes to Bar 5 rounds for time:400m Run20 Push-up10 Toes to Bar____________________________ COMPETITOR Tall Jerk (movement drill) 3-3-3-3-3 Push Jerk60% 4×5 Bench Press50% 3×855% 2×860% 1×8 AMRAP 15:0030′ HS Walk30 Wall Ball 20/1430 Hand Release Push-up___________________________ WEIGHTLIFTING At a moderate load: (movement drill)Tall Jerk 4×4 Pause Jerk

CROSSFIT For Load:Front Squat 3-3-3-3-3(make consistent increases) “Awful Annie”For Time:50 Double Under50 Sit-up5 Clean 135/9540 Double Under40 Sit-up4 Clean30 Double Under30 Sit-up3 Clean20 Double Under20 Sit-up2 Clean10 Double Under10 Sit-up1 Clean________________________ COMPETITOR 3-Position Clean3 waves:60% 1+1+165% 1+1+170% 1+1+1(Hips, Above Knees, Floating) Clean Pull90% 4×4 Back Squat50% 2×855% 2×860% 1×8 For time:40-30-20-10Calorie RowGHD Sit-up______________________ WEIGHTLIFTING At

UPPER BODY Complete as quickly as possible in good form:50 Chest Press40 Pec Deck 30 Seated Dip (use a weight that allows 12 reps when fresh) Complete as quickly as possible in good form:50 Front Pulldown 40 Pullover 30 Seated Row (use a weight that allows 12 reps when fresh) Complete as quickly as possible

CROSSFIT Skill Work: (10 minutes)Snatch PullHang Snatch High PullMuscle SnatchTall SnatchDrop Snatch For time:50 Wall Ball 20/14800m Run25 Pull-up (3:00 Rest) 25 Pull-up800m Run50 Wall Ball 20/14 No measure:50 Sit-up50 Hip Extension(may partition)______________________________ COMPETITOR For load:Snatch Pull + Snatch + Hang Snatch5(1+1+1) For time:50 Wall Ball 20/14800m Run25 Chest to Bar Pull-up (3:00 Rest) 25